35 Coconut Flour Recipes

Coconut flour is not an easy thing to bake or cook with.  It’s not one of those flours that you can swap regular flour for in recipes without putting some thought into it.  It’s really dense and requires more liquid which can totally throw a recipe off if you’re unsure how to adjust.  I’ve made my fair share of coconut flour pancakes that have completely fallen apart or have been way too dry to consume.

However, coconut flour is extremely healthy, so it’s worth learning how to use it.  For one thing, it’s free from wheat and other grains making it perfect for people who eat gluten-free, low-carb, or paleo.  Also, it’s high in fiber, protein, and healthy fats.  So, how might you bake or cook with it in the kitchen?  Well, I’ve got 35 Coconut Flour Recipes from FitFluential Ambassadors coming at you!

35 coconut flour recipes

35 Coconut Flour Recipes



There ya have it.  Something for everyone.  Sweet.  Savory.  Strange.  (Some might say.)  If you’re a big ol’ coconut hater, don’t swear off coconut flour forever quite yet.  Coconut flour actually has a really mild taste, so there’s a good chance you may not even taste the coconut in some recipes.  I do recommend you take a look at these though, as there are tons of delicious ways to incorporate coconut flour into your meals!

Do you cook or bake with coconut flour? 

all before noon

My thought for today’s post was going to be “A Day in the Life,” but as I started snapping photos to capture the moments, I knew “A Day in the Life” would be far too long for one post.  So now we’re doing “A Day in the Life… All Before Noon!”

Our morning started bright and early at 1:45 when William woke up for his middle of the night feeding.  I’m happy to report that he’s not eating every two hours during the night hours anymore.  I nursed him and he quickly fell right back asleep.


I did take the opportunity to get in a quick snuggle session before putting back in his bassinet. (Yes, he’s still in his bassinet right next to my bed. I have no interest in sleeping him in his crib yet. He does nap in his crib.)


Love my baby snuggles!

William woke up again at 5 a.m. to eat.  After putting him down once more, I pumped, bagged the milk, and cleaned the parts.  I tried to go back to sleep, but William was up and ready to tackle the day at 6 a.m.  All he wanted to do was move, move, move!  His arms and legs were going so fast!  Here’s a semi-still shot I captured.


He wiggled so much that he pooped himself! 😉 After a diaper change, it was time for him to eat again at 7 a.m.  Then, I put him in his little bouncer chair and Jonny read him stories while I cooked us breakfast.

jonny reading

Coconut flour pancakes for the win! 2 eggs, 1/4 cup coconut flour, 1/4 cup milk, and 1/2 teaspoon baking powder. Topped with coconut oil, shredded coconut, and syrup.

coconut pancake

Yum yum in the tum tum. After William took a mini nap, I nursed him again around 9 a.m. after changing another dirty diaper and we were off to take a walk!


Upon my return, I ate a big fat juicy peach. I love summer fruit!  And I may or may not have had a couple squares of dark chocolate with sea salt, as well.  Itz never too early for chocolate!  I showered and got dressed and William and I headed out to run some errands.  We stopped by my parents’ house where I started grazing on turkey slices.  William thought it was funny.


But then my mom made me a real lunch of salmon, cherry tomatoes, cucumbers, and brussel sprouts.


Linking up with Jenn at Peas & Crayons for WIAW.

Lots of playing took place including some tummy time from my strong boy.

tummy time

And relaxation happened as well as I gave William a baby massage.

pretty baby

Isn’t he such a pretty baby?!

To think… all that before noon!

What do you do before noon?

Strawberry Chocolate Coconut Chia Pudding Recipe

Itz a Strawberry Chocolate Coconut Chia Pudding Recipe – with just a few ingredients and no added sugar, this makes for a deliciously healthy treat!

strawberry chocolate coconut pudding

Strawberry Chocolate Coconut Chia Pudding

~makes two very large servings… probably more like four normal size servings



  1. Stir cocoa syrup in to coconut milk.
  2. Add chia seeds and stir.
  3. Mix strawberries and shredded coconut.
  4. Refrigerate for several hours.
  5. Garnish with an additional strawberry, shredded coconut, and whipped cream (optional).

This stuff was awesome.  Jonny and I both thoroughly enjoyed it.  Itz thick and rich and creamy and delicious.  I was sent the NuNaturals Cocoa Syrup and have used it several times.  Itz chocolatey, syrupy, and sugar free!  I think itz best when itz stirred into something as opposed to drizzled on top (though I’ve done that several times, too).  I’ve found it a teeny bit bitter when eaten alone.  Mixed in to something like pudding or chocolate milk and itz just perfect!

strawberry chocolate coconut pudding1

I had to drizzle it on top for photo purposes.  Which clearly didn’t turn out nearly as pretty as I had anticipated.  Which also brings me to my next point.  Food photography.  I’m so not good at it.  I try.  And by “I try” I mean I use my iPhone for a camera. Sometimes I google pictures of similar items to try and replicate them, but they just never come out as good.  Some of my food pictures are better than others, but I always envision something different than what actually happens.  I try to use props.  Doesn’t work.  Someone help me.

In addition to the strawberry chocolate coconut chia pudding, I wanted to make something more similar to ice cream.  So I did the same exact thing as the pudding, but eliminated the chia seeds and let the bowl sit in the freezer all day.

coconut ice cream

And clearly I was out of ideas for how to change up this shot.  Jonny ate it and said it had a sorbet-like consistency.  He ate the whole bowl before I even had a chance to try it.  #typical  He was a major fan to say the least. #heeatsanything

I mean, I’m not trying to BE a food photographer; I’d just like to improve, that’s all.

So then I tried to get all fancy and do one of those spoon shots.


Nothing about this looks good lol.  Food photogs, how do you do it?!

Here’s just a few fellow bloggers who I think always take beautiful food photos:

Since I can’t leave you with such a terrible looking photo and I also can’t leave you with a William-less post, I’ll share one picture from the baby photo expert, Stephanie Cotta Photography (aka my sister).

william 2 months

What are your food photography tips? HELP!

Friday Favorites

Happy happy Friday!  Some Friday Favorites include Zoey in her piggy costume:

zoey pig

Doesn’t she look thrilled?  Itz actually from last year, but itz still cute.  And I had to share it with you because the fourth grade teachers dressed up for Halloween at school as…

halloween school

Pigs in blankets!  Nevermind the fact that the kids just thought we were pigs and we had to explain the blanket part; it was an easy and fun “costume.”  Blurry picture thanks to a dear little darling taking it.  All good.  Oink oink.

I wouldn’t say I’m picky with my coconut oil, itz just that I’ve always bought my jars from Trader Joe’s.  Once, I tasted my friend’s coconut oil who had bought it from Whole Foods and it tasted terribly.  I’m not sure if it had spoiled (can coconut oil get rotten?) or what the deal was, but it was not good.  Hence, I’ve always stuck with what I’ve known and gone the Trader Joe’s route.  However, at the Blend Retreat, we were given a jar of Swanson Certified Organic Extra Virgin Coconut Oil.

coconut oil

Even though Blend Retreat was back in May, I just finished up my jar of Trader Joe’s coconut oil.  I must say, Swanson’s jar is just as good!  I’ve been using it in the morning to cook my eggs.  Two thumbs up, Swanson!

I’m not one for fancy makeup.  I love makeup and would totally buy designer brands if cost wasn’t a factor, but let’s be real: it is.  Foundation is one thing that I’m always changing.  I like something that smooths out my face, covers up blemishes, and provides some type of shine control. Normally, I use foundation and powder because I feel like I need powder to attain that matte (not shiny) look.  Rimmel London is a brand I’m familiar with as itz affordable.  I was recently sent their new foundation through Influenster.

Rimmel foundation

Itz liquid mousse foundation and they boast that itz lightweight and controls shine.  I had to pick my shade on the internet which I was a bit nervous about, but somehow I managed to choose correctly and True Ivory is a perfect match for me!  I’m being honest when I say that when this tube runs out, I’ll definitely be spending my own money on another.  I really, really like it.  It does everything I mentioned before: it smooths out my complexion, it hides blemishes, AND it controls shine!  Get this: I have NOT been using powder this past week, and by the end of the day my makeup is still in tact.  LOVE!  Itz actually not yet in stores yet, but will be soon!

Box subscriptions have always struck my fancy.  Whether itz filled with snacks, makeup, nature-friendly products, whatever, I think they’re fun and I think they make for great gifts as they’re unique and they’re the gift that keeps on giving.  I just discovered a brand new box that’s totally different and more awesome than them all.  Itz a box from Quarterly Co which is a company that hand picks experts and personalities to curate boxes in different categories and industries.  The best one is a Fitness Fashion & Trends package created by Bianca Jade of MizzFIT!

mizzfit quarterly

Bianca has an unbeatable formula for promoting better self-confidence, self-esteem and self-love through fashion and fitness, and she wants to share it with you in her Quarterly boxes! You can expect edgy and innovative wellness items in line with MizzFIT’s fitness philosophy: “Style Up 2 Shape Up.” Her packages will inspire and guide you to radiant style and a strong life.

The first box is about to ship and I’ll definitely share what’s inside when it arrives.  Also, I really do think this sounds awesome which is why I paid my own money for it.  This is not something I’m “reviewing” for blog purposes.  Here’s a video from Bianca talking about what’s to come.  There are three themes for her boxes:

  1. Pack your gym bag
  2. Get inspired to sweat
  3. Rejuvenate & restore

YES YES YES!  Seriously I can hardly contain my excitement as Bianca literally has the best style, and if she’s handpicking the goodies (which she is), I’m totally in!

What’s something you’re loving this Friday?

Push-Up Challenge

There was so much marvelous in my weekend, I hardly know where to begin.  Oh wait, yes I do.  I’ll begin with a vlog that we filmed Friday night during our dinner party with some dear friends.  After dinner (and dessert and wine), Diana told us about her “Push-Up Challenge” that she was embarking on for the New Year.  The goal is to eventually work up to 100 push-ups.  As each day passes, she’ll do one more push-up than the day before.  (I may not be all for resolutions, but I’m all about making strides to live a healthy life!)  Friday was January 4th, and Whitney and I decided to play along.

What do YOU do at your dinner parties?  Push ups, handstands, itz all good. 😉  Before I served dinner, I set out Wild Harvest Sea Salt Pita Chips and guacamole for munching.

wild harvest pita chips

The pita chips were perfect for dipping!  They were super sturdy (I need a serious chip when it comes to thick dip), and had a great flavor with a hint of sea salt.  Wild Harvest also makes Parmesan Garlic & Herb and Cinnamon Sugar Pita Chips which I can’t wait to try.

For dinner, I baked chicken (sprinkled some Italian bread crumbs on top), steamed broccoli, and followed this recipe for the pasta.  I think it turned out well.


For dessert I made S’more Cookie Bars (again) which are always a hit.  I mean who doesn’t like graham cracker crust, marshmallow, and chocolate?

smore bar

It was a marvelous dinner party, indeed.  The next morning I met Whitney for a workout.  We went to a studio and did a bootcamp class.  Full review will come later this week, but I wanted to give a shoutout: Fitness With Anika is AWESOME!

Fitness with Anika

Sunday morning I headed to my parents’.   They’ve got an amazing home gym in their basement, so I took full advantage of that.  I walked on the treadmill for 35 minutes (speed 3.8, incline 8) to cover 2 miles, and finished with some light weights.

basement workout

*I LOVE those shorts from Yogi Clothing!

Sunday was also a day of grocery shopping.  First was Trader Joe’s, and then was Whole Foods.  I do love both stores, but yesterday Whole Foods took the cake.  The employees at Whole Foods are always super friendly and incredibly knowledgable.  One of the items I had gotten was a bottle of coconut water.   The cashier was asking me if I liked any of the flavors.  (Not really.)  She then asked another employee to go grab something.

Next, she started telling me about how bottled coconut waters (and fruit and vegetable juices) are almost always pasteurized.  During the pasteurization process, fruits and vegetables lose some of their nutritional value.  She wanted me to try this Harvest Harmless 100% Raw Coconut Water.

coconut water

It tasted SO good!  There was definitely a distinguishable taste between this raw version compared to the pasteurized kind.  I think this had a stronger coconut flavor, which I like.  I absolutely love learning about and trying new products.

If you’ll remember, this is the second time an employee at Whole Foods has gifted me a new-to-me item.  (The first was a carton of flax milk.)  Best employees and customer service ever!  Thanks, Whole Foods!

Thanks also to Katie at Healthy Diva Eats for this Marvelous Monday.


Are you participating in any type of New Years challenge?  Have you ever been gifted a new product at Whole Foods?  Have you ever tasted raw coconut water?  Happy Monday! 🙂

Coconut Flour Pancakes

To the ordinary eye, this may look like any old pancake.

But take a closer (or read this post), and you’ll soon learn that this is not just an ordinary pancake.  Instead, itz a coconut flour pancake that is delicious, nutritious, and wildly easy to make!

Coconut Flour Pancake

~makes 1 large pancake


  • 1/4 cup each coconut flour, milk, egg whites
  • a few drops vanilla NuNaturals
  • 1/2 teaspoon baking powder


  • Combine all ingredients.
  • Cook over medium-low heat, being careful not to burn.
  • Flip pancake to cook the back side.
  • Add your favorite toppings and enjoy!

I added a little maca powder and wheat germ to mine, too, but you don’t have to.  I like to bulk up my pancakes, oatmeal, and smoothies by sneaking in other ingredients.  Chia seeds and flax seeds often make an appearance, as well. 

What’s different about these coconut flour pancakes is that they are thicker and more moist than the traditional pancake.  They’re not light and fluffy; no, no, they are dense and filling and wonderful.  I find that fresh strawberries, unsweetened shredded coconut, and a drizzle of maple syrup are my favorite toppings, though a smear of coconut oil adds a whole other level of richness! Just look at the beauty:


What are your favorite pancake toppings?

Protein Coconut Flour Oats

For this month’s What I Ate Wednesday (WIAW), Jenn at Peas and Crayons created a new, awesome theme: WIAW Goes Pink – Spooky Snacks & Healthy Halloween Treats!

Love it!  Pink is to show support for Breast Cancer Awareness – something that is so important as breast cancer affects all of us in some way, shape, or form.  Whether it’s you, a family member, a friend, or anyone in between, I bet all of us have been affected somehow.  My thoughts and prayers go out to those who have lost loved ones, those who are currently battling or supporting those who are, and those who have had to deal with breast cancer.  Someday a cure shall be found for ALL cancers – that is my hope, my belief, and my dream.

Pink is also the color and theme of Audrey Rose’s first birthday bash from this past weekend.  If you missed the post or if you have a daughter or just love pink and sugar & spice, you should definitely check it out now.  So pink.  So girly.  So fun.

Now let’s talk WIAW.  The other day for breakfast I threw a random concoction together and I actually ended up totally loving it and wanting to share it with you!

Protein Coconut Flour Oats

  • 1/4 cup egg whites
  • 1/4 cup oat bran
  • 3/4 cup milk (plus more, if needed)
  • 1 tablespoon chia seeds
  • 2 tablespoons coconut flour
  • 1 teaspoon maca powder (optional)

Combine all ingredients in a bowl and stir.  Cook in microwave for two minutes.  I topped mine with strawberries and a drop of maple syrup to sweeten it up a little.  I also added a bit more milk when it was finished cooking.  The bowl was so creamy, so rich, and so full of flavor.  I loved it and will definitely be making it again.  I’m thinking a pumpkin addition would be delish!

Lunch this week has been leftovers.  Monday and Tuesday’s leftovers included the holy humongous turkey sandwich.  Today’s lunch will be leftovers from last night’s dinner, so let’s just skip right to that.  Jonny and I are leaving town on Friday; hence, our fridge is looking a bit bare.  Itz time to use what we have.  I pulled together some pantry staples just like I did before we left for Cancun.

It doesn’t look appetizing, but itz really quite delicious.  I made a box of macaroni and cheese (I picked up a box that happened to be dairy-free and gluten-free and on sale at the grocery store last week.).  I prepared it according to the directions, then added a bag of rainbow broccoli slaw (raw, shredded broccoli, carrots, and cabbage), two cans of pinto beans, and a sautéed diced onion.  It made an enormous batch which will be consumed and enjoyed again and again.

Something that I have not been eating leftovers for is dessert/after-dinner snack.  Monday night was Mama Pea’s Hot Apple Pie Smoothie.

With all the apple talk, apple picking, apple pie, apple pancakes, apple everything this Fall, this is one recipe you won’t want to miss.  I discovered it a few months ago and have continued to make it time and time again.  Last night, however, was a more chocolatey treat.

Specifically, a dark chocolate peanut butter treat, complete with a pink placemat and a pink straw.  In the mix: ice, dark chocolate almond milk, cacao powder, ground flaxseeds, chocolate PB2, and a dash of honey!  It cured my sweet tooth.  Jonny’s too.

So I didn’t quite have any spooky treats, but the smoothies could be considered healthy Halloween treats!  How are you supposed to make food spooky anyway?  I guess I’ll have to browse the other WIAW posts today!

Spooky treats?  Healthy Halloween treats?  What do you think?


Itz the first official WIAW of summer break!  Yippee!  For many more delicious WIAW posts and meal ideas, be sure to head on over to Peas and Crayons and click around.

Also, don’t forget to enter my giveaway which is perfect for summer – especially for making that dreamsicle smoothie that is oh so delicious.  Now, let’s talk breakfast.

3 egg whites on top of steamed kale and smothered in Trader Joe’s habanero lime salsa.  I’ve been on a tea kick lately and it’s made all the better by a pretty mug one of my students gave me at the end of the schoolyear.

My blue nails have just been matching everything lately!  I love the quote on the mug: stop. smile. breathe. life is beautiful.  It sure is.  I was drinking some black tea from my foodie penpal and sweetened it with Lemon NuStevia.

Yesterday, I attended a workshop for my school and we had a one hour lunch break.  There was a Whole Foods close by and I was super stoked to visit their hot food bar.  As much as I go to Whole Foods, I’ve never gotten lunch or dinner from the bar!  So naturally I had to have a little taste of everything.

I chose many items from their Health Starts Here line since it is very healthy with no added gross stuff (oil, etc.), but not everything I chose was from there.  Just some of my box included spinach, cabbage salad, cucumbers, peas, carrots, edamame, corn, mushrooms, peppers teriyaki tofu, pumpkin seeds, sunflower seeds, and some other kind of salad that I don’t remember the name of.  It was amazing.  I have a feeling I’ll be back.  Soon.

Dinner is from Monday night.  At the pool party we attended there was a nacho bar around 3:30, so we definitely wanted something on the lighter side for dinner.  It was light and came together in a jiffy.

Steamed broccoli, black beans, brown rice, plain greek yogurt, and more of TJ’s habanero lime salsa.  Though we did save room for dessert later in the evening.

Strawberry Coconut Smoothie – Oh baby was this good!  Frozen strawberries, unsweetened vanilla almond milk, ice, plain greek yogurt, shredded coconut, Vanilla NuStevia, and flaxseeds.  Seriously amazing.

That sums it up for today.  Make sure you become a fan of Itz Linz on Facebook to stay up to date on some exciting stuff coming up on the blog.  You won’t want to miss it.  🙂

Tell me about your good eats as of late!

Sweat Monster

I love summer workouts.  I love having the time during the morning, day, and evening to workout, sometimes more than once.  Yesterday, I ran some errands after having lunch with my grandmother for her birthday.

When I was headed home, I noticed a first for the summer in my car:

100 degree weather, baby!  Despite my mini gym session and 5-mile walk yesterday morning, I had a genius idea.  I had the urge to run outside, so I laced up my sneakers and out the door I headed.  Because of the heat, I intended on running just three short miles without caring about the time.  I finished the three miles, and it definitely wasn’t easy!

It was certainly no 26:10 time for a 5k, but that doesn’t mean it wasn’t a good workout.  I was dripping from head to toe when I finally returned home.

Attractive, eh?  🙂  Running or exercising in the heat can be dangerous, so it’s important to be mindful when doing so.  Here are my tips.

1.  Dress accordingly.  Wear light clothes that absorb moisture, but don’t weigh you down.  (Avoid cotton!)  For you people who love to sweat: that’s cool and all, but in the summer months you don’t need to layer up to sweat.  Sweating is your body’s way of cooling off, so hindering that process can be dangerous.

2.  Lather on the sunscreen!  Not to be anyone’s mom, but this should be a no-brainer.  Find a sweatproof sunscreen with both UVA and UVB protection and reapply as needed.  (source)  Looking like a lobster is not cool.

3.  Hydrate before, during, and after.  Another seemingly no-brainer, but this could really save you.  You should be drinking water hours before going into the heat.  Chugging fluids right before is not the way to go.  (Have you ever run on a belly full of water, sloshing around?  Not fun.)  Hydrating during, and especially after is equally important.  Click here for hydration tips.  I love consuming coconut water on a hot day after a massive sweat session.

I had coconut water infused with a splash of mango leftover from this foodie penpal, and it was the perfect refreshment when I was parched!  (Benefits of coconut water)

4.  Don’t overdo it.  Was 32:34 a good time for three miles for me?  No, but I knew I couldn’t push it in the extreme heat. Respect the heat and your body will thank you.  You can still get in an awesome workout, but don’t expect to run as fast or as long as you usually do.

5.  Protect your face.  I always wear sunscreen, a visor, and sunglasses when I run outside.  My face is pretty and I don’t wanna ruin it.  😉  Just kidding, but seriously.

That’s it.  Now go drink some water, put sunscreen on, and get your booty outdoors!  On a sidenote: I was really feeling that aqua blue color because I picked up a new bottle of nail polish.  I’m usually always a pink polish kind of a gal, but not yesterday.

Katie always pulls off the prettiest nails and she’s really been rockin’ some fun summer colors lately.  I tried to copy and painted more of my fingers than my actual nails.  And shortly after, I badly smeared two of them.  Painting my own nails is just not a skill I possess.  They’re fixed now and blue nails is what I’ve got.  Happy summer! 🙂

Do you exercise in the heat?  Any important tips I missed?  Are you a crazy colored nail painter?